Shoulders · Front delts · Dumbbell
Arnold Press
The Arnold press is a seated dumbbell press that starts with the palms facing you at chin height and rotates them outward on the way up. The rotation adds range for the front delts; the press is named after Arnold Schwarzenegger, who made it popular.
How to
Dumbbell- 1 Start with palms facing you at chin height.
- 2 Rotate the palms outward as you press overhead.
- 3 Reverse the rotation on the way down.
Tips
- Rotate smoothly through the whole press, not all at the top.
- Use about 20% less weight than for a regular dumbbell press.
- Keep the elbows in front of the body at the bottom.
Common mistakes
- Rushing the rotation and turning it into two separate moves.
- Leaning back to finish the press.
- Letting the dumbbells drift behind the head.
Muscles worked
Main
- Front delts
Also working
- Side delts
- Triceps
- Upper chest
Breathing and bracing
Breathe out as you press and rotate, breathe in as you lower.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 2 min rest
- Where it fits
- In place of, or after, a regular dumbbell shoulder press
Setup
- 1 Sit on an upright bench with a dumbbell in each hand.
- 2 Hold them in front of the chin, palms facing you, elbows in front of the body.
- 3 Press the back into the pad.
Technique in detail
- Start pressing and open the elbows out to the sides while rotating the palms forward.
- Finish overhead with the palms forward and the arms nearly straight.
- Reverse the rotation on the way down, ending with the palms toward you at the chin.
- Rotate smoothly through the whole rep, not all at the top.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is it better than a regular shoulder press?
It adds range for the front delts but uses less weight. Use it for variety, or if the rotation feels good on your shoulders.
How much weight should I use?
About 20% less than for a regular seated dumbbell press.
Can I do it standing?
Yes, but seated keeps the back still and makes the rotation easier to control.
Log it in Volu(me)
Add Arnold Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.